Snatch and Bench Press Cycle Week 1

Monday

Skill
Squat Snatch 5-5-5-3-3-3
Tall Snatch 5-5-5-5-5-5

Conditioning
For time:
15,12,9,6,3
Power Snatches 50-60%
Cal Air Bike

Aim
Skill

Mobility
Straddle Stretch
Samson Stretch

Tuesday

CrossFit Open 20.2
AMRAP in 20 minutes.
4 dumbbell thrusters 22.5/15lbs
6 toes-to-bars
24 double-unders

Aim
Pacing Strategy

Mobility
Bretzel Stretch
Butterfly Stretch

Wednesday

ITS BEEN AGES
Two rounds for time of:
10 Pull Ups
20 Burpee Box Jumps 20/12”
10 Hand Stand Push Ups
20 Kettlebell Swings 24/16kg
10 Chest To Bar
20 Kettlebell Overhead Squat 20/12kg

Aim
Full Body Strength + Cardio

Mobility
Couch Stretch
Wall Hinging Stretch

Thursday

Metcon
Monster Can
12-18-24
Push Press 22.5/15kg
Cal Ski
Rest 2 min
21-15-9
Clean 70/47kg
Cal Row

Aim
Shoulder Stamina & Midline Test

Mobility
Pigeon Stretch
Cactus Stretch

Friday

Strength
Bench Press 8-8-8-5-5
Overhead Straddle Row 8-8-8-8-8

Conditioning
5 Incline Bench Press 50-60%
10 V-ups
15 Double Unders

Aim
Strength

Mobility
Hurdle Stretch
Ring Pec Stretch

Saturday

12 Days Of Christmas
1 Wall Walk
2 Alt Pistol Squats
3 Pull Ups
4 Dumbbell Snatches 22.5/15kg
5 Box Jumps 24/20”
6 Chest To Bar Pull Ups
7 Hang Power Clean 70/47kg
8 Hand Stand Push Ups
9 Deadlifts 70/47kg
10 Toes To Bar
11 Burpees
12 Muscle Ups

Mobility
Seal Rocks